Daily Archives: July 21, 2018

2 posts

Bloggers Wanted…

Do you enjoy creative writing?
Are you a little tech savvy with a computer?
Do you regularly attend races in West Coast colours?

If yes to the above, we would love for a few club members to volunteer as contributors to the blog on the club website. We need people to write fun, interesting and informative articles about races and events, from a West Coaster’s point of view, including photo’s.

Interested members can contact Justin, the club web developer and administrator. I will give you a set of guidelines to work within and your own custom log-in access to the web portal to compose your blog. All contributions will of course be checked before being published, not to modify your content, rather just as a precaution to ensure inappropriate content and spam is not uploaded onto the website. Trusted contributors will eventually get publish rights.

This is a great way for the club website to be about West Coast, by West Coasters.

Regards,
Justin
admin@westcoastac.co.za

Norrie Williamson Training Program

From Malcolm Lomberg on the club Facebook page. 9 July 2018

We are launching the second season of the Norrie Program with a 1 mile tester at Parow Athletics track on Wednesday 18th & Saturday 21st July at 6pm. Warm up 10 min before as sunset is at 17h57 and light becomes a problem for time keeping.

**UPDATE: Those wanting to join the Norrie program please send myself Malcolm (0832613613) or David Yuill (0724676034) an estimated 1 mile time if you have not managed to do it yet. We need these ASAP. **

The Norrie training program is open for all members to join. There is a joining fee with a 6 months or 12 Month option.

The program is there to guide us with the following

1. Correct running style & form
2. correct training methods (Low heart rate & quality sessions)
3. Programs for short medium & long distance

The programs are designed & structured to improve performance, speed, & endurance while limiting injuries fatigue & burnout.

Who should join?

All new members, Members who would like to achieve a specific goal or time

The 1 mile test will help us group you into similar paced groups for the various groups. These groups are very important as it keeps us motivated, focused & consistent. It’s also way more fun training in groups.

We are looking at kicking off in the next 2 weeks. Those who can’t make the session but want to join pls time yourself preferably on a track and mail your time to us

yuilldave@gmail.com & maximus@iafrica.com

Looking forward to a great training experience with all.